Food & You & Summer Vegetables
Mother Nature’s summertime bounty is both colorful and plentiful. With backyard picnics and family get-togethers, it is just the right time to get those vegetables out of the garden and onto your plate. Whether it’s classics, like corn on the cob and tomatoes, or other favorites, like green beans, summer squash or sweet peppers, there is a vegetable to suit just about anyone. Remember portion sizes – half of your plate should be vegetables – so no guilt here. Just add to your plate and enjoy the flavor. See the cooking suggestions below to help you get started.
Grill ‘em!
Rain or shine, grilling is a popular summertime cooking method that uses a dry heat source. Grilling can be accomplished inside on a grill pan that has a raised grill surface or outside on a gas or charcoal grill. Subtle flavor differences can be introduced using a traditional outdoor grill by using various types of wood chips, such as apple, cherry, hickory or peach. Because grilling is a dry heat method, vegetables with high water content (corn, squash, tomatoes, mushrooms) yield the best results.
Five Steps for Grilling Vegetables
- Whether inside or out, the grill should be adjusted for medium heat prior to placing vegetables on the grill surface.
- Wash and cut vegetables into equal-sized pieces no larger than one inch thick. This ensures the vegetables cook evenly and finish at the same time.
- Optionally, soak vegetables in water, vegetable stock or a marinade prior to grilling (30 minutes to an hour) to add moisture and/or flavor. Corn on the cob is especially good when the corn is soaked (silk removed, but in their husks) for about 30 minutes before grilling.
- Pat vegetables dry with a paper towel. Lightly coat vegetables with oil BEFORE putting on the grill to prevent flare-ups and sticking. NEVER pour or spray oil directly over a fire. Larger pieces of vegetables may be placed directly on a lightly oiled grill. Smaller vegetables are better placed in tin foil.
Tip: Smaller vegetables that risk falling through the grill grate, such as small mushrooms or cherry tomatoes, may benefit from being put on a skewer or in a grill basket. Not only will this save them from burning, but it is also an efficient method for turning many vegetables at once. - Most vegetables cook quickly – between three to 10 minutes, and should be watched constantly and turned often to prevent burning. Sturdier vegetables, such as potatoes or carrots, take longer (20 to 30 minutes) and should be turned every 10 minutes to prevent burning. Vegetables are done when hot and tender, not mushy.
Unleash your creative side and grill the unexpected!
- Everyone knows you can grill corn, but did you know you can grill artichokes, eggplants, strawberries and watermelons? While the strawberries and watermelon pieces work well on a skewer, artichokes and eggplants can be brushed with oil and placed directly on the grill. The artichoke must be parboiled with choke removed prior to grilling; the eggplant should be sliced into half-inch-thick slices.
- Citrus fruits and juices, such as orange, lemon and lime, are often used in sauces and marinades. However, grilling the fruit first and then juicing them will enhance their flavor. Simply wash, slice and place cut-side down directly on the grill.
- When using skewers, try rosemary stems, cinnamon sticks or pre-seasoned skewers, instead of traditional skewers. These infuse flavor inside the food and can be used alone or in combination with traditional marinades or rubs on the outside of the food.
- Try a grilled salad. Most greens can be brushed with olive oil and quickly charred. Add a skewer of grilled red onion, cherry tomatoes and yellow squash to the lettuce and top with croutons and your favorite dressing.
- Even tofu can be grilled. Select and wash firm tofu, coat with oil and grill until crisp on the outside. Then, add to your favorite salad or pasta dish.
Don’t forget summer fruits!
- Visit your local farmers market for some summer-fresh cantaloupes, grapes, nectarines or watermelon as standalone sides, or apples, blueberries, blackberries and peaches for use in cobblers, tarts and pies.
- Use summer fruits, such as cherries, figs or peaches, to make marinades or glazes for vegetables as they cook on the grill.
- Sturdy fruits, such as pineapples, cherries, figs and apricots, are perfect for grilling and can be added to your summer vegetable kebab for a just-right sweet flavor. They can also top off vanilla ice cream or yogurt for a special dessert.
- Summer fruits add color to any meal and can complement your party theme. Layer raspberries, whipped topping or vanilla yogurt, and blueberries in a chilled glass for a cool red, white and blue patriotic celebration dessert.
Check out all the vegetable recipes on the Food & You recipe site! Search for summer vegetable and fruit recipes for the grill. For example, give the grilled watermelon salad or grilled panzanella recipes a try!
